Space the Pace

Maybe you haven't ran much in the past. You might have tried to go for a jog, but didn’t really develop an affinity for it. You’re at a point where you’d like to give it a shot again. Or, you ran in the past, but where never able to overcome certain distance or time constrictions. Where can you begin? What can you do this time that you didn’t do before? Space the pace!

Interval training is one of the best ways for a new runner to approach the challenge. To make the progression from walking to running mix the two together. To develop more comfortably as a runner, work intervals of walking into your runs. This will allow your body to adjust and adapt to the new workout routine. It will also help expand time and distance boundaries that have limited you in the past.

Say you’re comfortable running for 15 minutes. Break that up into 3 five minute periods of the running. In between each running interval add in a 2 minute walk. So now you have a 2 minute walk warm up, a 5 minute run, a 2 minute walk, a 5 minute run, a 2 minute walk, a 5 mile run and then a 2 minute walk cool down. This will probably keep you within your comfortable limits. If not, feel free to adjust accordingly. Listen to your body and do what feels right. Don’t be afraid to step back and walk more if necessary. So, by adopting this technique, the 15 minute runner has increased the length of their workout to 23 minutes. As you become more in tune with your workout adjust the running intervals longer and the walking intervals shorter within your abilities. After going through this process the runner has increased their run length by over 25%.

That was just an example. That isn’t necessarily applicable to your abilities. You’ll find what is comfortable for you body. I am just suggesting that to develop your running skills mix some running and walking together in a way that you are comfortable with.

As with any exercise routine, you should probably consult a physician to make sure it is right for you before getting started.